Wednesday evening - Knox Masters
warmup around 2km's including more than
3 laps of jogging and several stride throughs.
1 x 100m race - 2nd in 13.09 (poss not right)
more jogging around another 600m or so.
1 x 300m race 2nd in 44.58 followed by about
2 more km's of cooldown jogging to finish.


Wednesday morning - Boxing Bags
Usual routine of 6 x 3min rounds followed by
a set of leg raises.